Bone Health: Five Strategies to Build + Maintain Healthy Bones

As if we didn’t have enough to deal with around midlife, we now know that women can experience rapid bone loss in a 3-year timeframe around their last menstrual period and then at a rate of 2% per year in post-menopause. Estrogen plays a role in your bone health and during menopause your estrogen levels rapidly decline. When estrogen levels decrease, bones lose calcium and other minerals at a much faster rate therefore women are much more likely to develop osteoporosis than men. And excess thyroid hormones can also cause bones to breakdown.

Women in the menopausal years can do well on plant-based eating approaches but need to ensure that they get enough calcium, magnesium and vitamin B12 and D for the best bone health. If you don’t eat dairy, look for calcium-rich food such as organic tofu and tempeh, fatty fish like salmon and vegetables such as those that are green-leafy, broccoli, or cabbage. A 2017 study of healthy adults found that an eight percent lower risk of hip fracture was linked to eating dairy protein, while a twelve percent lower risk was linked to eating plant protein. Some of the richest plant-based protein sources include lentils, chickpeas, tofu, edamame, almonds, hemp seeds and quinoa. If you do enjoy dairy, look for organic or pastured whole fat yogurt and high-protein cheese such as cheddar in moderate amounts. Calcium depends on Vitamin D and other friends, such as magnesium, K, A and C to be properly absorbed creating desirable “bone pairings”, such as greens and grains, seeds and dairy, etc..

Here are a few additional ways you can ensure strong bones and joints:

1. Add more dark leafy greens. Spinach, kale, bok choy and collard greens actually have more accessible calcium than dairy and also contain Vitamin K and magnesium. Steaming greens can help improve calcium absorption. Try adding to your morning smoothie or enjoying a frittata with three different types of greens as a simple weeknight dinner.

2. Snack on edamame. Edamame (soybeans) contain many necessary nutrients to keep your bones strong such as calcium, magnesium and omega-3s. Always look for organic as most soy crops contain GMOs. Simply heat and serve with a bit of sea salt.

3. Jump around! Get up get up and get down! Resistance exercise specifically is key because women’s ability to build bone and maintain bone density depends on the way that stress is applied to the bone. Think jumping rope, jogging, climbing stairs and dancing. It’s also important that your weight or strength training increase in difficulty over time.

4. Don’t fear the sardine! Sardines are chock full of omega-3s, and the high levels of vitamin D will also aid in the absorption of calcium. Canned sardines are a great option since the small bones containing calcium are included in the fish when canned. Most the bones are small enough that they dissolve while sitting in the can! If you just cannot, salmon and mackerel are also good options.

5. Sip green tea. A study conducted by the American Journal of Clinical Nutrition finds that post-menopausal women who drink three or more cups of green tea per day are about 30% less likely to receive a bone fracture. Just one cup appears to reduce the risk of bone fractures by approximately 9%. Enjoy a fresh-brewed cup of Numi green tea or enjoy a matcha latte as an energizing afternoon snack!